Single Arm Bench Dumbbell Wrist Curl
In SetGrip: Dumbbell Wrist Curl (Single Arm, Bench)
One dumbbell, one forearm laid across a bench: the setup isolates a single flexor group so completely that you can watch the muscle shorten as the wrist curls. Use the free hand to pin your elbow to the pad when reps get ugly. Alternating arms with no rest also turns short sets into continuous work.
How to do the Single Arm Bench Dumbbell Wrist Curl
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing down.
- Rest your forearm on the bench with your wrist hanging off the edge.
- Slowly curl your wrist upwards, bringing the dumbbell towards your forearm.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Easier and harder
Frequently asked questions
What muscles does the Single Arm Bench Dumbbell Wrist Curl work?
The Single Arm Bench Dumbbell Wrist Curl primarily works the forearms. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Single Arm Bench Dumbbell Wrist Curl good for beginners?
Yes. The Single Arm Bench Dumbbell Wrist Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Bench Dumbbell Wrist Curl?
If you cannot do the Single Arm Bench Dumbbell Wrist Curl, try the Bench Barbell Wrist Curl, the Behind the Back Barbell Wrist Curl or the Single Arm Bench Dumbbell Reverse Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Bench Dumbbell Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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